Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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DVB
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Thursday 160818
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
Friday 160805
For time:
Run 800 meters
100 push-ups
100-meter bear crawl
Run 800 meters
50 handstand push-ups
50-meter handstand walk
Run 800 meters
Monday 160801
10 200-meter sprints
Rest as needed between efforts.
Nancy
Nancy
5 rounds for time of:
400-meter run
95-lb. overhead squats, 15 reps
Thursday 160721
7-km trail run
Find a route that follows the steepest trails in your area.
Saturday 160723
Murph
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile runPartition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.
Monday 160711
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
25 kettlebell swings, 1.5 pood
25 GHD sit-ups
Friday 160701
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps
Monday 160704
Griff
For time:
Run 800 meters
Run 400 meters backwards Run 800 meters
Run 400 meters backwards